Bodyweight Squat

1. Starting Position:
- Stand with your feet shoulder-width apart.
- Keep your toes pointed slightly outward.
- Engage your core by tightening your abdominal muscles.
- Let your arms hang naturally at your sides or extend them forward for balance.

2. Movement:
- Begin the squat by pushing your hips back, as if you are about to sit in a chair.
- Bend your knees and lower your body. Aim to keep your knees aligned with your toes and not let them extend past your toes.
- Lower down until your thighs are parallel to the ground or as low as you can comfortably go while maintaining good form.
- Keep your chest lifted and shoulders back throughout the movement.

3. Returning to Starting Position:
- Press through your heels to push your body back up to the starting position.
- Straighten your legs and return to standing while keeping your core engaged.

4. Repetitions:
- Aim for 8-12 repetitions, resting as needed between sets.

5. Tips for Proper Form:
- Always keep your weight on your heels.
- Avoid rounding your back—maintain a neutral spine.
- Keep your head up and gaze forward throughout the exercise to maintain balance.

6. Breathing:
- Inhale as you lower down into the squat.
- Exhale as you press back up to standing.